Weight Loss Benefits of Olive Oil
Have you ever heard of a healthy fat? While most people are only familiar with saturated and trans fat, there are some fats that are considered healthy and even recommended as part of a healthy diet. Among the small group of healthy fats is olive oil. At 120 calories per tablespoon, olive oil is a monounsaturated fat that contains polyphenols and antioxidants along with other vitamins. This healthy fat is said to be good for your heart and can help you maintain a healthy weight.
History
The people of the Mediterranean region have enjoyed adding olive oil to their meals for thousands of years and this is one of the main factors that led researchers to believe that the people of this region have longer life spans and lower risks of heart disease. As a result of this research, the World Health Organization published information about the health benefits of the Mediterranean diet in 1993. Since then, the Mediterranean diet has become a popular diet in the United States, resulting in a substantial increase in the demand of olive oil. In fact, the increase of olive oil consumption in the United States prompted the Food and Drug Administration (FDA) to conduct research on the health benefits of olive oil. In 2004, the FDA gave olive oil manufacturers permission to print food labels stating that some scientific evidence implies that eating 2 tbsp. of olive oil every day may reduce the risk of heart disease so long as it replaces saturated fat without increasing calorie intake in a person's daily diet. Today, olive oil is an important part of popular weight loss diets including the Sonoma diet and the Shangri-La diet.
Function
Often used to prepare Mediterranean dishes, extra virgin olive oil is poured over salad greens, vegetables, pastas and breads to enhance the flavor in these foods and as a healthier substitute for butter. Olive oil can also be used to fry foods, but it is important to keep in mind that olive oil has a slow smoking point (up to 400 degrees F), which can cause the olive oil to lose its flavor and damage cookware if it is overheated. Although rarely used for baking, olive oil can also be used as a healthy alternative to vegetable oil in cakes and other pastries.
Types
Judging by the variety of olive oils available at groceries stores today, choosing an olive oil can be confusing. When it comes to choosing the right type of olive oil to use, keep in mind that there are three basic types of olive oil. Olive oil is divided up into three different categories based on the acidity level of the oil and how the oil is produced. Extra virgin olive oil, most commonly known as EVOO, is considered to be the best type of olive oil to use on salads and adds flavor to cooked vegetables and breads. With a low acidity level of up to 1 percent, extra virgin olive oil is produced from the first pressing process that does not include any other type of refining. Virgin olive oil is also considered to be one of the best types of olive oil to use. It is produced the same way extra virgin olive oil is made, but has an acidity level of up to 2 percent. Pure olive oil is different from extra virgin and virgin olive oil in that it is a combination of refined oil and virgin olive oil. Pure olive oil is usually not as pricey as extra virgin olive oil and it is better to use this type of oil to sauté foods.
Benefits
Olive oil has proven to be very beneficial to your health. Olive oil is not only made up of 75 percent monounsaturated fat, which has been known to lower bad cholesterol (LDL), but it also contains polyphenols, which may reduce the risk of heart disease. In addition, research reported in a 2005 issue of Annals of Oncology identified the oleic acid found in olive oil as a breast cancer inhibitor. Oleic acid has also been identified as an appetite suppressor because of its ability to produce oleoylethanolamide (OEA), which sends a message to your brain that your stomach is full.
Features
While olive oil has an oily substance, it really is not oil. Olive oil is juice from the olive fruit, which is probably why it is much healthier than other cooking oils and is more similar to wine in terms of the different types of olive oils that are sold. In fact, every olive oil available on the market has its own distinct flavor because of the variety of olives that are grown and the ways in which the olive oil is harvested and produced. Ranging in flavor from strong and peppery to fruity and light, the olive oil you choose to use will very much depend on what your taste buds prefer. Olive oil can also be reused several times unlike other cooking oils. Apart from its heart healthy components, olive oil is also believed to have skin healing abilities because of the antioxidants and natural moisturizers it contains.
Tags: virgin olive, extra virgin, acidity level, extra virgin olive, heart disease